Pilates for Cyclists Part 2

 

Let’s dive right into a few Pilates equipment  exercises to implement in the cyclists cross training program.

Pilates Footwork: This is is great for proper knee and leg alignment, stretches calves and strengthens and mobilizes ankles.

Stomach Massage Flat:

 

 

 

 

 

 

 

 

 

 

 

 

Feet in Straps Circles:

Side Lying Push Away: Strengthens the outer thighs

 

 

 

 

 

 

 

 

 

 

 

 

Chest Expansion: Opens the Chest

 

 

 

 

 

 

 

 

 

 

 

 

Supine Arms: Builds Strength in the Upper Body

Long Box Pulling Straps: Strengthens back.

 

 

 

 

 

 

 

 

 

 

 

 

Articulated Bridge and  Push Away: Strengthens the Hamstrings and Low Back.

Superman: Back Strengthener

 

 

 

 

 

 

Standing Splits: Strengthens Inner and Outer Thighs

Pike and Reverse Pike: Strengthens Upper Body and Abdominals.

 

 

 

 

 

Reverse Pike/Tendo Stretch

 

 

 

 

 

 

* There are many more exercises in the Pilates  repertoire as mentioned above these are just a few.

As always don’t forget to stretch.

 

A Little History

Happy September!!!

I hope you are all having a fantastic September so far.  I thought I would share an interesting interview/discussion on Memories of Mr Joe Pilates.  Enjoy!

A little extra Pilates history:

Origins of Pilates

Have a great week friends.

Need a little “Oomph”.

We have all had those days when we are either too tired to workout or lack motivation or just feel blah.   Yes I have those days too but here are a few tips I use when I lack that motivation and just need a little “oomph”.

 

1. Get some Vitamin D, that is taking a walk outside whether its in your  neighborhood or at the park. Inevitably the walk turns into a run and hello endorphins.

2. Turn up the music. Whatever will get you moving and dancing, for me its Reggae!

3. Commit to a 10  minute workout and I guarantee you will feel so good after 10 minutes you may want to do more, but if not no worries.

4.  Foam roll and stretch your body. I know for me personally after doing this  I feel so much better that I always end up doing some form of exercise after.

5. Take your pooch for a walk.

6. Go to the mall, whether an indoor mall or an outdoor one, this way you are still active .

Do you have any tips you would like to share when you feel like skipping your workout? Please do so in the comments.

 

Pilates Spine Corrector

For todays post I thought I would share a video  of Joseph Pilates working out using the Spine Corrector.  This piece of Pilates equipment stretches, strengthens and aligns the spine and it is great for opening up the chest which allows for deeper breathing and preventing that computer posture ( think rounded shoulders etc).  While improving our posture by strengthening the back extensors, you will also be stretching your trunk flexors.  You are able to work your entire body in every range of motion.

Movement is medicine.

 

 

Pilates and Running Part 2

These exercises are a continuation from the previous post.

As always check with your doctor before engaging in any exercise activity.

Swan Dive

( This exercise is great for  increasing back extension as well as strengthening the back extensors, hamstrings and gluteals).

  

Lie on your stomach, palms on the mat.  Lift your upper body into extension as you press your hands into the mat. Reach the arms forward while rocking your chest towards the mat.

Bring your hands back underneath you and catch your body in the Swan position.

* Remember to keep head, neck and spine in alignment, keep your abs engaged the entire time. *

Side Kick Kneeling

( Great for challenging your balance, torso and pelvis stability, improves hamstring and hip flexors  flexibility, strengthens shoulders and lats and strengthens the hips).

  

From a kneeling position,lean over to one side until your hand touches the mat. Extend your leg to the side to hip height. Keep your bottom hip pressed forward so your torso is as straight as possible.

Kick the top leg forward and back, 6-10 times is sufficient and switch sides.

Corkscrew

( Increases spinal rotation, back flexibility,scapular stability and core control.)

  

Lying on your back, straighten legs to the ceiling. Tilt your legs to one side,allowing your hips to lift off the floor. Allow your legs to swing  down towards the floor, circle through center and up the opposite side.  Keep your legs together, shoulders anchored, and make smooth even circles in both directions.

Clam Shells

( Strengthens gluteus medius.)

Lie on your side, heels are in line with the gluteals.  Hips flexed at 45 degrees, knees at 90 degrees.  Abdominals are engaged and your pelvis is neutral.

Keep your ankles and feet glued together as you abduct the top leg, without allowing your hips to roll back. Repeat 10-15 times on each side.

Thigh Stretch

( Stretches and strengthens quadriceps, core control.)

 

Kneeling with your ares extended, parallel , hinge back keep pressing the pelvis forward, leading with the pubic bone.  There should be no movement  in the body only at the knee joint.

I hope you enjoy this little sequence.

Have a great week and stay warm!

 

 

 

Post Workout Tips

So you finished with your workout session, what to do? Don’t just hop off the treadmill or whichever cardio machine you were using and neglect the cool down. The same goes for fitness classes , do not leave before the cool down/stretch  portion of the class.

Cooling down after exercising is just as important as the warm up. I think of the cool down like dessert. Yes, you heard me, this is the best part of your fitness routine.

 

This vital part of your exercise program promotes recovery as well as preventing injuries and helps to reduce delayed onset muscle soreness.

Always replace the fluids lost after a workout.

Stretch your hard working muscles, hold each stretch for 30 seconds, please, please do not bounce.

Make good use of the foam roller.

Quad Roll

Source
Have a post workout snack, for example, some chocolate milk or a fruit smoothie.

Extra

8 Foam Roller Exercises

 

Desk Bound: Three Pilates Desk Exercises and Stretches.

 

There have been numerous articles written about the perils of too much sitting. Researchers say that prolonged sitting may lead to a slower than normal metabolism, diabetes and a larger waistline etc. Among these we can also add an inflexible spine due to lack of movement, poor posture, weak upper back muscles, short and tight chest muscles, forward head posture and rounded shoulders to name a few.

Sitting is not only inevitable and necessary at times but the problems arise when we do not make the time to add movement through out our day.

Here are a few ways to add movement to your day while at the office. 1. If possible. instead of sending an email to your co-worker, walk to their desk or office. 2.   Add some stretches/Pilates exercises to your day that can be performed at your desk. 3. Have a walking business meeting. 4. Have lunch at a park. 5. Walk the mall on your lunch break 6. Take the stairs 7. Take calls while on your feet or better yet pace and talk 8. Set a daily reminder to step away from your computer screen at regular intervals, this is for your mental and physical health and 9. Use the restroom on a different floor.

Below are a few Pilates exercises you can include in your day, these can be performed at your desk.

Note: Abdominals should be engaged at all times, keep length in the spine and breathe!

Spine Twist:  

Sit tall, with neutral spine and pelvis., abdominals pulled in and up, feet hip distance apart. Extend your arms long in front you, shoulder height, palms facing in and shoulders down.

On an inhale, lengthen your spine, exhale and rotate or twist your spine for a count of 3, bending your elbow as you twist in the same direction while keeping the opposite arm long in front.

Inhale and return to the center and switch sides.  Repeat 5 times on each side.

Spine Stretch Forward:

The same seated position as the above exercise. Inhale and lengthen your spine, exhale and nod your head forward ,abs engaged, slowly curve or round your spine forward, arms long and down by sides.

Inhale at the bottom of the movement, taking slow breaths and breathing into the sides of your ribcage.  Exhale and slowly roll back up to sitting position. Repeat 5 times.

Seated Mermaid:

The same seated position as above, hands are resting at your sides. Inhale, reaching one arm overhead, pressing the opposite hand into the side of the chair. Exhale, bending sideways while reaching the extended arm over head. Inhale and return to the start position.  Repeat 5 times on each side.

A few reminders while actively sitting through out the day: Maintain neutral spine, keep your abdominals engaged always, breathe well, meaning fill your lungs air and exhale completely, sit tall and lengthen your spine, relax your neck and shoulders.

The Pilates method/ principles, are not only for inside the studio but the principles should carry you through out your day whether you are sitting or driving or whatever activity you are doing.  Being mindful of your own body awareness will improve your alignment and comfort level.

 

Here are a few stretches that can be performed at the end of your workday.

 

Back and Hamstrings:

Lie on your back, feet on the floor, knees bent. Draw both knees into your chest and rock side to side. Then alternate extending one leg and hugging the other leg into your chest. Hold each stretch for 20 -30 seconds. Enjoy this you should be able to feel the entire body relaxing.

Cross Body Stretch:

Still on your back keep one leg extended and use the opposite hand to cross the bent leg across your body, and look in the opposite direction to the crossed leg.

Shoulders. Stand and reach your arms behind you, you can hold on to each wrist if this easier or interlace your fingers, while raising your arms behind you so you feel a wonderful stretch in the front of your shoulders.

Figure 4 Stretch:

Lie on floor or mat. Bend knees with feet on floor. Cross lower leg over thigh of other leg. Grasp back of thigh of lower leg with both hands.

Pull leg toward torso. Hold stretch. Repeat with opposite leg.

How do you incorporate movement through out your day? What are your favorite stretches?